AM 8.02@8:08 HR 145 bpm
PM 3.03@10:11 HR 118 bpm
I think that went a little better than expected, although I really should have done all 12 reps, but for the time I had, 10 seemed reasonable. In the hotter weather, while it is still early I can at least wrap my head around doing shorter repeats vs doing longer tempo runs later in the morning.
Plan (modified) - 2 mile warm up, 10 x 400m x 2, with 10K pace going uphill 400m, 45 second rest, MP going back downhill, minute and 30 second rest, repeat. Then do at least mile coold down.
Pace goals - 10K is 7:10-7:20, MP 8:00 or a little under
Up/down paces: 7:12/7:44, 6:52/7:40, 7:04/7:36, 6:52/7:40, 6:44/7:40, 6:48/7:36, 6:56/7:44, 6:48/7:40, 6:52/7:40, 6:40/7:32
I thought I'd be barely in the 7:10-7:20 window, focused on what I thought that effort should be but actual pace a little faster. Downhills felt comfortable and in control.
After 6 repeats, ran over to nearby fountain and washed down a PowerBar Gel, then did remaining 4. I felt like I couldv'e knocked out two more without the pace falling but I was out of time. This workout was a confidence boost.
In the evening, went to Starkey Park for a quick trail run with the hump day hustle group. We did a short loop in the woods then had to run past the field a bit away from the cars so we'd get three miles. Although it was still pretty warm it somehow felt reasonably nice. Surprised how well my heart rate did with just 118 bpm for a low 10's pace
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